Assisted Pull-Up
A pull-up with help that takes off part of your bodyweight: the most direct way to learn the movement and build strength for unassisted reps.
Also known as: machine assisted pull-up, assisted chin-up
- Level
- Beginner
- Equipment
- Assisted Pull-Up Machine
- Type
- Compound
How to do it
- Set the counterweight: the more you select, the more the machine helps.
- Kneel on the pad and grip the bar with your palms facing away.
- Pull with your elbows driving down until your chin clears the bar.
- Lower slowly to straight arms.
Form cues
- Reduce the assistance a little each week.
- Same form as a free pull-up: shoulders down, elbows to your body.
- The slow lowering builds the most strength.
Common mistakes
- Using so much assistance that the set is easy: pick enough to leave you near failure at 6-12 reps.
- Never reducing the assistance: progress means taking counterweight off.
- Partial reps: like the real thing, straight arms at the bottom and chin over the bar at the top.
Sets and reps
3-4 sets of 6-12 reps with 90 seconds of rest, lowering the assistance once you hit 12.
Variations
Same movement, different equipment. Pick based on what you have and what you want from assisted pull-ups.
Band-assisted pull-ups
The band helps most at the bottom and least at the top; handy without a machine.
How to do it
- Loop a resistance band over the pull-up bar and step one foot into it.
- Grip the bar with palms facing away, shoulder-width apart.
- Pull your chest toward the bar by driving your elbows down.
- Lower yourself under control to a full hang.
- Primary
- Lats
- Secondary
- Biceps, Forearm Flexors, Rear Delts, Rhomboids
FAQ
Do assisted pull-ups help you get a pull-up?
Yes, especially combined with negatives. Cut the assistance gradually until you can lift your full weight.
Machine or band?
The machine helps evenly throughout and is easy to track; the band helps most at the bottom. Both work.
How much assistance should I use?
Enough to get 6-12 good reps close to failure.
What muscles do assisted pull-ups work?
They mainly work the lats, with help from the biceps, the forearm flexors, the rear delts and the rhomboids.
Add assisted pull-ups to your next workout
Log your sets and weights, and see how each muscle progresses in the app.
